Triceps Workout with Dumbbells for Beginner

Let’s be real—most people think “arm day” means biceps curls until their elbows cry for mercy. But here’s the truth bomb: your triceps make up about 60% of your upper arm size. So if you want that firm, defined look (or to fill out your T-shirt sleeves), your biceps need a supporting actor—the triceps.

Guess what? You don’t need an expensive gym membership or a cable machine. All you need is a pair of dumbbells and some motivation to say goodbye to flabby arms and achieve toned, defined arms. 

Dumbbells are your best friend. They’re affordable, versatile, and perfect for home workouts. This guide will break down simple dumbbell exercises, proper form, common mistakes, and more, helping you fully develop your triceps, from the long head to the lateral head.

Okay, let’s start with a reality check that completely changed how I approach arm training. Your triceps make up about TWO-THIRDS of your upper arm mass. Read that again! While everyone’s out here doing endless bicep curls for bigger arms, the real secret is training your triceps.

Here’s what proper triceps training has done for me:

• My arms look way more toned and defined in tank tops
• Push-ups became SO much easier (like, seriously, night and day)
• My overhead press strength skyrocketed
• That annoying arm jiggle? Pretty much gone
• My arms actually look bigger without gaining a single pound

Before we begin the exercises, let me share something that completely changed my triceps routine. Your triceps aren’t just one muscle – they have THREE heads, and each one needs attention!

Long Head: This is the big one on the inner part of your arm. It’s the only head that crosses your shoulder joint, which means overhead movements hit it best. When this is developed, it creates that awesome “horseshoe” shape everyone wants.

Lateral Head: This is located on the outer part of your arm and provides you with a killer definition when you flex. It’s what people see most when you’re wearing short sleeves.

Medial Head: The smallest head that sits underneath the others. It works effectively during nearly every triceps exercise and helps improve elbow stability.

Why this matters for your home dumbbell workouts: You need to incorporate different angles and movements to target all three heads effectively. That’s why I always include a mix of overhead, pressing, and extension movements in my triceps routine. It’s not about doing a million exercises – it’s about choosing the RIGHT ones!

Warming up your elbows and shoulders before any triceps workout is non-negotiable.
Try this 3-minute pre-workout warm-up:

• Arm circles – 30 seconds forward, 30 seconds backward
• Wall push-ups – 10–12 reps
• Light dumbbell shoulder rotations – 2 sets of 10
• Stretch your triceps – Reach one arm overhead, bend at the elbow, and gently pull with the other hand

Now you’re ready to lift safely and effectively.

What it does: Targets the long head of your triceps.

How to do it:

• Stand or sit tall with your feet shoulder-width apart.
• Hold one dumbbell with both hands and lift it overhead.
• Keep your elbows close to your ears as you bend them to lower the dumbbell behind your head.
• Extend your arms fully back up — but don’t lock your elbows.
• Breathe: Inhale as you lower, exhale as you press.

Common mistakes:

• Flaring elbows out — keep them close to your head.
• Using momentum — go slow and controlled.
• Beginner tip: Start with a lighter dumbbell (5–10 lbs) to focus on form.

What it does: Tones the lateral head (outer part) of your triceps.

How to do it:

• Hold a dumbbell in each hand.
• Bend forward slightly, keeping your back straight and core tight.
• Keep your elbows tucked by your sides.
• Extend your arms back until they’re straight, then return to the starting position.
• Breathe: Exhale as you extend, inhale as you lower.

Trainer tip:

Pretend you’re “kicking” the dumbbell behind you — squeeze at the top.

Common mistakes:

• Swinging your arms.
• Rounding your back.

Beginner variation: Perform one arm at a time, resting your free hand on a chair or bench for stability.

What it does: Strengthens triceps and chest simultaneously.

How to do it:

• Lie on your back (on a bench or on the floor).
• Hold two dumbbells above your chest, palms facing each other.
• Keep your elbows close to your body as you lower the dumbbells.
• Press back up and squeeze your triceps at the top.
• Breathe: Inhale on the way down, exhale on the way up.

Why beginners love it: It’s stable and easy to control.

Common mistake: Letting elbows flare — that shifts tension away from triceps.

What it does: Works all three triceps heads for balanced strength.

How to do it:

• Lie flat on a bench or mat.
• Hold a dumbbell in each hand, arms extended.
• Bend your elbows to slowly lower the weights toward your forehead (don’t actually crush your skull, please).
• Extend back up smoothly.
• Breathe: Inhale as you lower, exhale as you push.

Beginner tip: Try it with one dumbbell in each hand for better control.

Read More: How to do skull-crushers

What it does: Strengthens triceps and chest without shoulder strain.

How to do it:

• Lie flat on the floor.
• Hold dumbbells above your chest.
• Lower your elbows until they gently touch the floor.
• Push back up and squeeze at the top.

Trainer note: Perfect for beginners who struggle with shoulder mobility.

What it does: Isolates the triceps from a unique angle.

How to do it:

• Lie on a bench or mat.
• Hold dumbbells above your chest with palms facing your feet.
• Bend your elbows outward and lower weights toward your chest.
• Push them back up using your triceps.

Beginner tip: This one feels awkward at first — start light!

What it does: Helps correct strength imbalances.

How to do it:

• Hold one dumbbell overhead with one arm.
• Lower it behind your head, keeping your elbow steady.
• Extend it back up and repeat.
• Switch sides.

Trainer tip: Support your working elbow with your free hand for better stability.

• Day 1: Overhead Tricep Extension 3×12, Tricep Kickbacks 3×12, Close-Grip Dumbbell Press 3×10
• Day 2: Rest or plus light cardio
• Day 3: Skull Crushers 3×12, Tate Press 3×10, Push-Ups for triceps 3xAMAP (as many as possible)
• Day 4–7: Rest or full-body routine including back, chest, legs

Progression: Increase weight every 1–2 weeks while keeping reps in range; add one more set gradually.

• Weeks 1–2: 2 dumbbell triceps days per week, 3 sets each exercise, moderate weight
• Weeks 3–4: Increase to 3 sets, push heavier weight, incorporate tempo (3 seconds down, 1 second up)

Deload week after Week 4 with lighter weights and technique focus

Let’s talk about the practical stuff – what dumbbells you actually need and how to progress!

For overhead extensions:

• Beginners: 8-15 pounds
• Intermediate: 15-30 pounds
• Advanced: 30-50+ pounds

For kickbacks:

• Beginners: 5-10 pounds
• Intermediate: 10-20 pounds
• Advanced: 20-30 pounds (yes, really – form matters more than weight here!)

For close-grip press:

• Beginners: 15-25 pounds per hand
• Intermediate: 25-40 pounds per hand
• Advanced: 40-60+ pounds per hand
• Recovery and Injury Prevention

Many people experience elbow pain from overtraining their triceps.

Here are some signs you need to stop training.

Warning signs:

• Persistent elbow pain between workouts
• Severe pain during training (dull aches are acceptable, but intense pain is definitely not!)
• Decreased range of motion
• Weakness after rest

If you notice these symptoms, you can take the following steps:

• Completely stop triceps training for 3-5 days
• Focus on gentle stretching and range of motion
• Ice your elbow if it becomes inflamed
• Evaluate your training volume and intensity

You don’t need a full gym to sculpt your arms. You need dumbbells, consistency, and the right guidance.

Pro tip: Check out IFAST adjustable dumbbells — compact, beginner-friendly, and perfect for home workouts.

Start today. Train smart. And remember — strong triceps don’t just look great; they make everything you do feel easier.